Rows - more like a low angle pulldown than anything else, kneeling under the cable stack with the pulley set to the highest point and a slight lean back for the leverage to pull it. Didn't want to go heavy today because of pain in my tweaked upper back.

Press - light pressing just to get some reps in and see how my shoulder felt about it. So far, so good.

Abs - hard.

Prowler/Rope - +90 was too light, +140 was about right, except the tread on my left shoe has worn down so I wasn't getting much traction. Need to replace the shoes or "give" it some tread somehow without wrecking it. In combination with the rope, this is hard. You're slightly gassed from the low handle sprints and my legs were rubbery from the pushing which made the slams hard. Fun combo.

PM Cardio - Had 10 minutes, so I did that easy just to help my legs recover.

AM: MMA. Worked ground with P's K, then some with J~ and then back to P's K. Did some basics and then just rolled as close to nonstop for the whole class.

***

I pretty much just dominated P's K today. I'm not sure why, but I really never gave him a chance (although I did stop and show him where he had some submissions, and coach him through some of the basics). I just took whatever position presented itself, and worked my submissions. He hates to tap so I occasionally had to tell him to tap because the next step was injury. I kind of felt like a bully. I'm not sure why I was being so mean today. Still he's young and he'll get better quickly, and I'll never do as well against him as I did today, or get to just practice my subs so often.

I guess this is one of those days where I was the hammer, not the nail. Still I have to wonder why I was so rough.

AM: MMA class. Did ground with D~, LK, and J~. J~ was doing ground-and-pound so I did that too. Ate lots and lots of punches as J~ has good top control. I got him with a few triangles and an unlikely sweep, though, which was fun. I'd have been mauled in a real fight, but I was able to roll all class and not get tired, so my cardio is coming back.

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